Monday
Metcon
“Say Less, Fam”
10 Rounds
4 Dumbbell Strict Presses 22.5/15Kg
6 Kettlebell Swings 32/24Kg
8 Pistols
Aim
Balanced Strength
Mobility
Bretzel Stretch
Tuesday
Skill/Play
Forward Rolls & Cartwheels
Metcon
“Silly Goose Convention”
AMRAP 15
3,6,9,12,15…
Burpee Toes to Bar
-Perform 3 shuttle runs each round-
Aim
Breath control
Mobility
Straddle Stretch
Wednesday
Metcon
“Nigera”
30 Squat Snatches 70/47Kg
Aim
Technical Accuracy
Mobility
Underneath Stretch
Butterfly Stretch
Thursday
Metcon
“Treacherous”
Every 5 Minutes for 5 Rounds
18/15 Cal Assault Bike
15 Box Jump Overs
12 Chest to Bar Pull Ups
Aim
Sprint Power (Jelly Legs)
Mobility
Ring Pec Stretch
Ring Lat Stretch
Friday
Metcon
“Nintendo 64!”
4 Rounds
16 Cal Row/Ski
16 Power Cleans 40/25Kg
16 Front Rack Lunges
16 Push Presses
*Alternate Row & Ski each round
Aim
Barbell Strength Endurance (Upper back)
Mobility
Seated Spine Twist
Capsule Stretch
Saturday
Metcon
“CrossFit Open 15.3”
AMRAP 14
7 Muscle Ups
50 Wall Balls
100 Double Unders
Aim
Sport Prep – Pacing
Mobility
Wall Ball Thoracic Stretch
Couch Stretch